There's oatmeal that's loaded with additives and preservatives... and then there's the real deal. The experts encourage you to start your morning off with a bowl of plain oat flakes. Oats are rich in fiber and soluble fiber, making them a much-needed staple in your diet. According to the American Cancer Society, oats have plenty to offer. Oatmeal reduces your risk of cancer, lowers bad LDL cholesterol levels, slows down the digestion of starches and prevents heart disease. It's also a good source of Vitamin E, iron, magnesium, zinc, selenium and more. The phytochemicals in oats may help to prevent cancer, plus it benefits diabetics by preventing rapid blood sugar spikes.